Social vegetating

http://www.dnaindia.com/lifestyle/report_social-vegetating_1756932 

Monika Siriya, 29, eagerly awaits the monthly vegan potluck lunches in Mumbai. At these lunches, a group of 20 vegans in the city bring along a vegan food dish they have prepared, leading to a sumptuous spread of dishes like tofu bhurji, mock meats like sausages (prepared with wheat and soya), Gujarati kadhi (made with groundnut milk), baked potatoes, salads, various kinds of cheese, cakes and even vegan ice-cream.

“At one of these lunches, someone brought a delicious masala milk, where cow’s milk was substituted with milk from almonds and brown rice. There is so much creativity,” she says. Siriya confesses that these monthly affairs are a great opportunity for vegans to come together on a common platform. “It’s a very light atmosphere. We share tips, recipes, talk about challenges faced while cooking, health problems, and also interact with non-vegans who are interested in this lifestyle.”

Siriya and her husband have been strict vegans for two years now and she feels that her food options are anything but restrictive. She makes all the dishes that a non-vegan would eat by finding suitable alternatives. “I make tea with cashew milk. You just have to blend the cashews with water and it tastes exactly like milk tea,” says Siriya.

These vegan communities are not restricted to Mumbai alone. Cities like Bengaluru, Chennai, Hyderabad and New Delhi have their own vegan groups that interact on a regular basis. The roots of veganism in India can be traced back to 1957 when the country played host to the first major event by the International Vegetarian Union, says Shankar Narayan, president of the Indian Vegan Society. Susmitha, a jewellery designer based in Bengaluru, is an active member of the Bengaluru Vegans group and made the switch to veganism 9 years ago. On her blog called blog.veganosaurus.com, Susmitha regularly posts interesting recipes of dishes like gulab jamun made with sweet potatoes, rolls with spicy peanut sauce and baked akki (rice) rotis. The dishes made by vegans vary according to the palates of the cities they live in. Vegans in south India look at interesting twists to the regular curd rice and idlis. “When I turned vegan, my first thought was how I would survive without curd. But curd rice is a common dish at our monthly lunches. The curd in the curd rice is made from peanut milk and the texture is near-perfect, apart from the taste,” asserts Susmitha. There are also desserts like vegan chocolate mousse, which is tofu or avocado-based and chocolate truffles made with dates, cocoa powder and walnuts.

Like the Mumbai group, the Bengaluru vegan meet-up is open to everyone ranging from vegans, vegetarians and people who would like to learn about veganism and sample some dishes. “Apart from sharing experiences, we also have movie screenings, distribute leaflets and discuss how we can promote veganism,” says Susmitha.

Most vegans ardently take up the challenge of working their way around non-vegan food. When Rithika Ramesh turned vegan three years ago, she took her love of cooking further by starting The Green Stove, a first-of-its-kind vegan bakery in Mumbai. “A vegan cake, that’s made without eggs or butter, tastes equally delicious,” she says.

Health benefits

Until eight years ago, macrobiotic counselor and chef Shonali Sabharwal was a hardcore non-vegetarian. However, she suffered from candida, a kind of yeast infection, and frequent trips to different doctors didn’t help get rid of the problem. Her research revealed that dairy aided candida and meat led to a lot of toxic buildup in the body. “Cows are given growth hormone injections, the end products of which end up in our diet,” she says. “I made the switch in phases, giving up my most favourite meat first and least favourite, last.” The candida disappeared shortly after she turned vegan, apart from helping her lose a lot of weight. Today, Sabharwal prepares dressings like mayonnaise with silken tofu.

Vegans attribute a reduction in stress levels to a non-dairy diet. “When calves are separated from their mother, the cow undergoes a lot of stress, just like a human mother would. This stress hormone is passed on in the milk we consume,” explains Monika Siriya.

There are a lot of myths associated with a vegan lifestyle, especially of not getting enough nutrients and vitamin B12 deficiencies, says Dr Nandita Shah, a vegan and founder of SHARAN, a non-profit organisation aimed at spreading holistic health awareness. “B12 deficiencies are common even in non-vegans. Alcohol consumption and microwaving products destroys the B12 vitamin,” she points out.

Creamy Vegan Tofu Mayonnaise

Ingredients 

1 pack of silken tofu or any tofu which has a creamy consistency (you may need to add soy milk to get this)

2 tbsp lemon juicel1 tbsp miso (white)

2 tsp of olive oil

Method Steam tofu in a steamer for 3-5 minutes; let it cool for a bit. Add all the ingredients to your whipper and whip together. The mayonnaise is ready to eat.

Variation: You can also 1 tsp of mustard to it to give it a twist (especially good for your liver)

Courtesy: Shonali Sabharwal

Mashed and Sweet Potato bake

Ingredients 

5 medium potatoes

2 sweet potatoes

1 cup spinach

10-12 baby corn

Pepperpowder

Olive oil

Salt

Tabasco sauce

Bread crumbsl

Method: Preheat oven to 225°C. Boil, peel and mash potatoes and sweet potatoes. Blanch spinach and chop roughly. Slice baby corn into rounds. Mix all the ingredients except tabasco sauce and the bread crumbs. Press into a baking dish. Sprinkle with bread crumbs and press lightly. Bake at 225 °C for 10 minutes. Reduce heat to 180 °C and continue baking for 30 more minutes. Let it cool in the oven for 5-10 minutes. Serve hot with tabasco sauce. 

Courtesy: Susmitha

Health-conscious? Go the vegan way

 

Monika Vegan Siriya. Yes, that’s what her middle name is. The 29-year-old social activist and animal lover embraced veganism two years ago. Her husband, Chintan Vegan Siriya, is a vegan. Why, even their dogs are. After Mike Tyson, Pamela Anderson and Bill Clinton endorsed veganism, Indians, especially the youth, appear to be slowly warming up to this food culture that does not use animal products, including milk. 

There are several vegan communities in the country, where members get together to create awareness about the concept. They also have regular pot-luck parties where members bond over food and share new recipes such as a coffee and chocolate cake with cashew milk or cheese made out of sesame milk, a healthy substitute for many. 

“There is a non-dairy substitute for each and every dish. For example, we use 12 different types of milk substitutes made from cashew, almond, soy, coconut and sesame, to name a few,” said Ms Siriya. 

With more and more people in India embracing the vegan philosophy, companies such as Godrej, Rich Gravis, Organic Haus and Hindustan Unilever (HUL) have come out with products that directly or indirectly cater to this extreme form of vegetarianism. Godrej Nature’s basket currently has two vegan brands and is expanding its portfolio. Godrej Hershey has a soy-based beverage called Sofit for vegans and also people who are allergic to cattle milk. Similarly, HUL has a soy-based range under its Kissan brand.

Mock meat

A new ‘meat’ is also available at the vegan counter — pepper salami, mock fish and sausages. These are not animal meat but ‘mock meats’ made specifically for vegans. 

“The vegan market is still niche, but a growing category in India. We, however, would soon be augmenting the range with 15 new products of mock meats or soy-based products by end-August,” said Mr Sreejith Mohan, category head of Nature’s Basket, the premium grocery store of the Godrej group. He further said there is a huge potential for such mock meats as they can be consumed by vegetarians too. 

Organic Haus is another retail chain that caters to vegan diets that includes a range of gluten-free pasta sauces and salad dressings. “We are also looking at importing almond and oat milk as there is a lot of demand for the same,” says Mr Swapan Bharma, COO, Organic Haus, with outlets in Mumbai and Ahmedabad. 

Quoting a Hindu-CNN IBN survey, Mr Mohan said that 31 per cent of Indians are vegetarian. Vegans would be a very small part of that and are present in cities such as Mumbai, Delhi, Hyderabad, Bhopal, Chennai and Bangalore. According to Mr Siriya, about 17,000 people have embraced this ‘philosophy’ in India. 

Not just corporate, several airlines such as Air France, Emirates and Gulf Air are also offering ‘vegetarian non-diary meals’. 

http://www.thehindubusinessline.com/industry-and-economy/marketing/article3708062.ece?ref=wl_industry-and-economy

Eat shoots and leaves

Vegetarianism is not new to India. And yet, the true vegetarian ethos is something very few people appreciate. Abstaining from meat and fish is not just a food choice – it’s a philosophy. As man evolved from caveman hunter to one who preferred a settled community, his relationship with food  changed.

With new systems like farming, finding nourishment was not difficult and food scarcity wasn’t an issue. Man realised he was at the top of the food chain and understood complex ideas of compassion and non-violence. One of the ideas born out of this evolution was that all life should be treated as sacred, and it paved the path for vegetarianism.

Now, after years of civilisation, mankind’s attitude to ethical consumption has taken a step ahead with veganism. Vegans steer away from all products that have emerged from the exploitation of any sentient being. This means no meat, no fish and no eggs, no milk or milk products (because it exploits the animals and deprives its young of nourishment), no silk, no leather, no wool and no honey. This hasn’t made vegans weaker. In fact, there are several successful vegan or vegetarian athletes like the ultra-marathoner Scott Jurek, pro triathlete Brendan Brazier, US Masters running champion Tim Van Orden, and award-winning athlete Rich Roll.

Vegan eating patterns are safe for all ages, including pregnant and lactating mothers, though all vegan diet plans advise using supplements like vitamin B12, zinc, choline and omega 3 fatty acids.

A vegan diet’s most important USP is its capacity to make the body alkaline and lower its oxidative stress. An overly acidic body has been known to be the root of most diseases. In athletes, overly acidic muscles lower their peak performance. The alkaline body is less likely to burn out easily.

A non-vegetarian diet argues that meals are higher in protein, iron and calcium. But those can be compensated with a combination of sprouts, tofu and quinoa grain for proteins and minerals; kelp, seaweed, spirulina and Himalayan herbs for super-oxidants, iron and vitamins. Turning vegan, it seems, is a good philosophy, good for the environment (fewer animals are reared to feed on the earth just so that they can be consumed by humans), and good for your health. 

http://www.hindustantimes.com/Brunch/Brunch-Stories/Eat-shoots-and-leaves/Article1-880911.aspx 
 

The power of raw

Last week, Taruna Shah, a housewife in Mulund, gave up meat. It was a vegan meet held by some residents in her area that convinced her to do so. She says, “It was just a small meet-up with a few friends. But why turning vegan was so important was explained so well that I was convinced to take this  step.”

Shah’s suburban neighbourhood isn’t the only one to be hit by this green wave. While turning vegan as a way of life became a trendy thing to do in the city and around the world a while ago, organising vegan meet-ups and potlucks in residential colonies to introduce new members to this lifestyle is catching on now.

“Potlucks are held to introduce people to whole food, plant-based diet and create awareness about its health benefit and impact on the environment. Each participant brings a vegan dish that is made without using any animal products. Usually, a few dairy substitutes are used in the preparation,” says Samir Pasad, who runs Vegan Bites, which supplies health meals to individuals and corporate clients all over Mumbai.

“The most popular dishes that are made with dairy substitutes are dahi wada, papdi chaat, smoothies, ice cream or some exotic dessert.”

In fact, Sharan India, that promotes veganism, has been organising vegan potlucks at various Mumbai neighbourhoods for a few years now. Every area of Mumbai is targeted and generally, one or two potlucks are organised a month. Non-vegetarians are invited as well, to give this lifestyle a try.

The last meet in Ghatkopar saw a turnout of 35, and people were asked to bring a dish prepared without animal products, dairy or honey.

Vaishnavi Mehta, a housewife in Bandra, is organising a vegan potluck for her friends next month. She’s already informed them of the vegan specifications for the food they bring.

Ask her why, and she says, “Most lifestyle diseases like diabetes, hypertension and heart problems can be prevented or reversed with whole-food and plant-based diet. Isn’t that reason enough to convert?”

 

http://www.hindustantimes.com/Entertainment/Food/The-power-of-raw/Article1-880065.aspx 

Vegans can rage through power workouts

Vegetarians and vegans don't need supplements and protein shakes to rage through a power work-out. Just eat these maximising foods, macrobiotic guru Shonali Sabherwal says

About seven months ago, Shonali Sabherwal, a macrobiotic health nutritionist, shifted from the mild yoga, pilates and swimming to a strenuous Crossfit regime. Being vegan and a careful eater, Sabherwal wondered if her diet would power her through the pullups, push-ups, sprinting, dumbbells, ketllebells, barbells, rings and burpees that Crossfit demands.

She got through the workouts with ease, dismissing the myth that you need a protein rich diet and artificial supplements for high performance levels.

"Two things I have done for the last eight years which lay the foundation for coping with this regimen," says Sabherwal, "One, I focus on nutritionally efficient foods and do not eat that which makes my body go into 'stress' mode. My diet has consisted of only what I call 'nutritionally-dense whole foods which focus on cellular regeneration and giving you abundant vitality."

The foundation
Foods that get assimilated by the body give us more energy, as they require lesser energy for digestion (as opposed to refined, processed foods). Also, the body demands less of nutritionally whole foods as the brain turns off the hunger signal once it recognises a bunch of nutrients.

Also, everything we eat comes with a nutritional 'stress' component if the body does not utilize it or takes time to digest it. Nutritional stressors are: coffee, tea (chai with caffeine and tannic acid), soft drinks, aerated beverages, or alcohol (minimal) and sugary starchy foods (everything made from refined white flour and yeast), meat, dairy, wheat or gluten, simple sugars and anything preserved or processed.

The nutritional stressors create an acidic environment throwing the body's pH balance off. People with high acidosis fatigue faster and their sleep patterns are affected. So while you may be on a diet, high-stressor foods will affect post exercise recovery. Here's how to maximise your energy, while maintaining a vegetarian and dairy-free diet.

Eat Alkaline
A bulk of your diet should comprise whole grain, vegetables (lots of greens), quinoa, amaranth, sprouted seeds, fruits, beans, nuts, some sea weeds and spirulina. Fats can come from avocado, nuts, coconut and sesame oil (cold pressed) and coconut meat (garri). "I increased my intake of vegetables by almost 40 percent and decreased whole grain to 20 percent in the last seven months," says Sabherwal. "Beans and legumes such as quinoa and amaranth formed 25 percent of my diet and fruit formed fruit 10 percent. These help my blood condition to stay more alkaline, and also cause 100 percent assimilation of nutrients, contributing to high performance levels."

Befriend enzymes
Another secret is to keep the enzymes active in all foods, so focus on lighter cooking styles. Over cooking destroys enzymes and also nutrients. Good quality fermentation also supplies an abundant amount of enzymes — quick pressed salads, pickles made in brine, miso paste. The recovery post exercise depends a lot on the body's enzyme levels.

Consume chlorophyll
Green, leafy vegetables and cereal grasses such as wheat grass support energy levels and provide my body with the extra ability to help oxygenation, which is vital for cellular regeneration. This also increases the body's pH levels.

Assimilate protein
Whey and protein isolate powders usually involve chemicals, their net protein is lower and they can be also acidforming. Sprouts, nuts, seeds and legumes [not over-cooked, as this makes them acid-forming], spirulina, wheat grass and leafy greens are plant sources of protein with a high pH.

Workout and eating tips
When you've taken care of your diet, focus on meal timings and work out ethics. Pre-workout, eat something that will burn fast, such as like dates. This simple carbohydrate heads straight to your liver to give instant energy. Fruit sugars are good for this. "I have cold-pressed coconut oil as it has medium-chain triglycerides that give instant energy," says Sabherwal. "This is good for intense workouts and the ones that last for shorter span of time." For something that lasts longer and needs sustained energy, protein can come from quinoa, good fats from seeds or nuts, with a dash of dates for simple carbohydrates.

Do not restrict calories in the quest to lose fat. A post-workout snack should have some good fat, protein and a little simple carbohydrate. A green smoothie with ½ an apple (fruit sugars), spirulina (for protein) and some nuts will do. The liquid form helps the blood move freely to transport the nutrients. After a workout, the blood works to clear out toxins and lactic acid build-up — we don't want to take the blood away from this activity to the stomach for digestion, and liquids help do this.

Artificial vitamins and supplements inhibit recovery. Those who exercise feel that their body will throw out what it does not need. It's quite the opposite: while water soluble vitamins and minerals get thrown out, fat soluble minerals go straight to the fat cells, causing fatigue. When the body is trying to recover from the workout, you don't want to pressurize it to throw out stuff it will not utilized from supplements.

The Reluctant Gourmet: Turning over a new leaf

Ever considered turning vegetarian? Or experimenting with veganism? Try the ‘Vegan Kickstart' — a programme that handholds you through 21 days of interesting, nutritious and varied vegan meals. 

The free online nutritional programme is pioneered by the Physicians Committee for Responsible Medicine (PCRM), a non-profit organisation headquartered in Washington, D.C. Ulka Agarwal, chief medical officer at the PCRM says they came up with Kickstart to show that eating a plant-based diet for just three weeks can result in significant health benefits. She adds, “Kickstart India is short enough so that anyone can test-drive it, but long enough to see results… So far about 3,200 people have signed up for the June programme and around 10,000 people signed up for our November Kickstart.”

Kickstart India began this month, and will be live till the end of July. PCRM runs this programme twice a year in India, China, and three times a year in the U.S. 

Although about 40 per cent of India is vegetarian, Dr. Agarwal says this programme is important because, according to their figures, close to 30 per cent of India is either overweight or obese. “Type 2 diabetes affects more than 50 million Indians… As a physician, I'm alarmed by the climbing diabetes rates, which surpasses the U.S. Blindness, amputations, and loss of kidney function go hand-in-hand with Type 2 diabetes.” 

Stating that “Indians consume a lot of milk and milk products which could be responsible for the country's above-average rates of diabetes and rising obesity,” she says dairy product consumption in India is expected to double over the next decade. 

Still need convincing? “During this test-drive, people typically lose a pound each week. They also see their cholesterol and blood pressure levels plummet. Health of people with diabetes improves dramatically. Migraines and pain often vanish. This diet is very low in saturated fat and virtually cholesterol-free diet, yet full of fibre and antioxidants.” Dr. Agarwal says it's not as tough as it seems. “Non-vegetarians have actually found the transition very easy. Many people report that their taste-buds change after three weeks. They no longer crave certain foods such as meat, sugar, and cheese. They feel healthier, thinner, and more energetic… Menu items include chai, mint biryani with roasted mushrooms, aloo gobi, herb roti, and tamarind chutney. This is not a deprivation diet.”

Here's an additional incentive. Mallika Sherawat will be one of your coaches. She says she transitioned to a vegan diet for better health, as well as the good of the environment. “I was surprised at how easy it was! There are so many delicious options to choose from. I pay attention to healthy, plant-based foods in their natural state. I also opt for ancient grains, such as quinoa and barley. They're less acidic than refined wheat and packed with protein and fibre.” 

She adds, “I always load up with leafy greens, like green juice, in the morning… All you need is a cup or two of spinach or kale, an apple, parsley, and a few celery stalks. Mix it in a blender and you're good to go! You don't need to add milk or dairy.” Just back from Cannes, she says being vegan is what helps her deal with her hectic lifestyle. “I love my lifestyle and thrive on clean energy…” 

As a coach for the 21-Day Vegan Kickstart, Sherawat will be sharing her favourite recipes and health tips with Kickstarters. Other coaches include Maneka Gandhi, Jackie Shroff, Alicia Silverstone, Shashi Tharoor and Amala Akkineni.
 

Akkineni says she started on a plant-based diet out of compassion for animals. “Increased energy and improved digestion are two of the biggest health benefits I've experienced. I never realised I was lactose intolerant until I eliminated dairy from my diet.” 

                                

She recommends changing the way you eat by changing how you cook. “Prepare wonderful meals by making simple adjustments to your favourite dishes. Or branch out and find new foods that fit with your current lifestyle. I love loading my favourite staples — pizza and pasta — with fresh vegetables, like tomatoes, broccoli, and eggplant. I love using alternatives to cheese such as humus or tahini paste. I love salads so I fill them with sprouts of various kinds, nuts and vegetables. When I'm feeling adventurous I experiment with ancient grains, such as quinoa and millet, or leafy greens, such as bok choy and kale, mushrooms, which are packed with fibre and bold flavour. These foods are light, full of nutrients and easy to incorporate into juices, wraps, or main entrées.”

Join the movement at http://www.21daykickstartindia.org/

Getting the vegan diet right

The simplest definition of vegetarianism is a diet that is free of meat and fish. But the eating habits of vegetarians cover a wide spectrum. At one end are lacto-ovo vegetarians who avoid meat but eat eggs and milk products, and at the other end are vegans, who forgo all animal-based products, milk, milk products and honey included.

The term “vegan” was coined in England in 1944 by Donald Watson, co-founder of the British Vegan Society, to mean “non-dairy vegetarian”. Singer Paul McCartney and actor Alec Baldwin promote the cause and regard a flesh-free diet not only as a more healthful, but as a more ethical, way to live. Without going into the question of ethics, being a vegan in India or a vegetarian with dairy allergies is fraught with challenges, since the vegetarian diet in India relies heavily on cow or buffalo milk and milk products. Here’s a guide to eating vegan in India, its health benefits, and how it can help you lose weight. 

Why choose to be a vegan?

Most doctors will agree that a low-fat diet high in fruits, vegetables and nuts is a boon to health. There is also widespread acknowledgment that reducing or eliminating red meat from the diet cuts the risk of heart disease. A plant-based diet can also improve the health of people with type 2 diabetes, improve overall glycaemic levels (a calculation of the effect of different foods on blood glucose levels) and control lipid levels. A diet based on fruits and vegetables, which are low in calories, will help maintain weight.

Albert Einstein once wrote, “Nothing will benefit human health and increase chances for survival of life on Earth as much as the evolution to a vegetarian diet.” Though Einstein’s words remain as true today as when he penned them in 1930, we now know that there are more than a few concerns for those who choose to go vegan. Let’s look at some of these health concerns and how we can circumvent them.

Anaemia

One of the main concerns for those switching to a vegan diet is anaemia. The most common type, iron-deficiency anaemia, occurs when a person isn’t getting enough iron in the diet; the symptoms include fatigue, weakness and dizziness. Since meat, eggs, poultry, fish and dairy products are the primary dietary sources for iron, vegans need to make sure they get enough from alternative sources. 

Iron is essential for the production of haemoglobin and women, especially pregnant women, need to get enough of it. A balanced vegetarian diet with plenty of green leafy vegetables such as spinach, dried fruits such as apricots, raisins and prunes, and tofu (which is soy-based) will provide enough iron for most people. If you’re concerned you’re not getting enough, ask your doctor to perform a simple test to check the iron content in your blood. Vitamin C intake with meals increases iron absorption, so include some orange juice with meals or have your iron capsule with a capsule of vitamin C. Calcium reduces iron absorption, so don’t take iron and calcium capsules together.

Protein deficiency

Protein is essential for the growth and maintenance of cells. Although protein is abundant in meats, it is also present in vegan sources like peas, nuts, lentils and soy products such as tofu and tempeh. Build meals around low-fat, protein-rich foods such as lentils, beans and quinoa, and substitute meat and dairy products with soy substitutes like tofu, tempeh and seitan (also called “wheat meat”), available at speciality food stores. 

It is a myth that vegans cannot get enough protein—you just need to know how to combine the foods properly. For example, beans are high in an amino acid called lysine, but low in sulphur-rich amino acids. Amino acids are the building blocks of proteins, which are made up of 20 amino acids, 11 of which are manufactured by the body and nine that can be obtained only through food. Lysine is an essential amino acid—so food combinations become vital to get the maximum benefit of proteins.

Eating a meal of black beans/chana (Bengal gram)/rajma (kidney beans) and rice is one way to get a balanced set of proteins as well as carbohydrates.

Osteoporosis

Osteoporosis occurs when the body does not form enough new bone over time. Adults require about 1,200mg per day (on an average) of calcium. Major dietary sources include milk, cheese and yogurt, but vegans can find it in green, leafy vegetables such as spinach or collard greens and in soy products such as soy milk and tofu. I do prescribe calcium supplements with a combination of vitamin D (required for the body to absorb calcium from foods) to most patients though, especially vegans.

Vitamin B-12 deficiency

This is a deficiency seen commonly in vegans. Vitamin B-12 is essential for brain and nervous-system functioning. It is most commonly found in animal and dairy products such as eggs and milk, so this is a serious concern for vegans. Fortunately, nowadays, many foods are fortified with B-12, including many breakfast cereals, soy milk and nutritional yeast. It is also commonly available as a supplement. Deficiencies in B-12 and omega 3 (also often seen in vegans, since the major source of omega 3 is fish oil), in turn, are linked with higher blood levels of an amino acid called homocysteine, and with decreased levels of HDL cholesterol, the good cholesterol. While high homocysteine levels are an established risk factor for heart disease, higher HDL levels protect the heart. Try and include seaweed (also a good source of omega 3) and greens for vitamin B-12. I would advise vegans to take a supplement of B-12.

For a boost in omega-3 fatty acids, try plant sources such as flaxseed, walnut, pumpkin seeds and soy, canola oils and soybean oils.

Some Substitutes

These items work to provide the health benefits of meats and dairy.

• For protein: Pulses and beans , soy products like tofu and tempeh, nuts and nut butters like peanut butter.

• For iron: Fortified breakfast cereals, soy-based foods, dried prunes and apricots, nuts, beans, legumes, wholewheat bread, and baked potatoes.

• For calcium: Soy products, legumes, almonds, sesame tahini, calcium-fortified orange juice, and dark, leafy vegetables.

• For zinc: Soybean, fortified breakfast cereals, nuts, breads, mushrooms and peas. Wheatgerm (the embryo of the wheat plant) and pumpkin seeds.

• For vitamin B-12: Soy-based beverages, some fortified breakfast cereals.

• For riboflavin: Almonds, fortified cereals, mushrooms, and soy milk.

Vishakha Shivdasani is a Mumbai-based medical doctor with a fellowship in nutrition. She specializes in controlling diabetes, cholesterol and obesity. 

http://www.livemint.com/2012/05/21201703/Getting-the-vegan-diet-right.html?h=C 

 

The vegan question: Is there a cure for our meat and dairy addiction?

“Vegan fine dining?” snorts an avid masahari friend in amusement, “That’s an oxymoron!” The notion of gourmet food without plates heaped with mouth-melting steaks, succulent kebabs, or buttery lobster is unthinkable. Even the vegetarians among us expect a generous serving of cream at a high-end restaurant.

And yet here I am on a Saturday afternoon, at a Taj-sponsored vegan cooking demo/lunch in Graze, Bangalore, sampling a beet salad drizzled with walnut oil; pumpkin risotto served with cashew sour cream; chocolate mousse made with tofu with coconut milk ice cream. The menu is fairly predictable. The real surprise here are my fellow guests. Of the eight others who’ve paid Rs 1200 for the privilege of learning how to cook haute Western cuisine minus the dairy and meat, most are not practising vegans (this writer included).

“I come from a meat-dominated background,” says Sabiha, a culinary enthusiast and businesswoman.”We are Kutchi Muslims, and in fact, I own a meat-packing business.” She’s brought along her young son to “learn something new. I believe you should have an open mind. And if you can something in a different way, then why not?”

Her curiosity is a common theme among the guests. But this is a globe-trotting crowd, well-versed in culinary trends in the West. “Most Indians don’t know what vegan means,” notes Graze manager Ashvin Singh. So why test-drive a vegan menu? “Many of our guests complain about the lack of vegetarian options,” he replies, acknowledging the reality of upscale dining in India. For someone who doesn’t eat meat, the options on a high-end restaurant menu in Mumbai or Delhi – especially those serving Western cuisine – is about as limited as in New York.

As my colleague, Sandip Roy, notes wryly, it is easier to be a shakahari at a mass restaurant chain than a chi-chi eatery. One reason is that our wealthier citizens are now voraciously carnivorous in aspiration, and increasingly so in their diet. Meat is a basic food group in the urban professional meal plan—bacon for breakfast, burgers for lunch, kebabs for dinner. And among the UMARs (upper middle and rich Indians), meat-eating has become a competitive sport. Armed with their uber-expensive Weber grills, the elite routinely stage barbecue cook-offs, their tables groaning under the weight of creatures imported from corners of the world.

Is this yet another symptom of the ‘ape the West’ mentality? Not so, argues Olive Beach chef Manu Chandra who points out, “[F]or the longest time the ones with disposable incomes to go eat out and be patrons of establishments were non vegetarian, who enjoyed eating things like tandoori, curries and kebabs which were impossible to make at home. These very people graduated to seared fish and roasted chicken with time and exposure.”

Besides, contrary to popular Western perception, the land of Gandhi has never been had a predominantly vegan or vegetarian culture. “As a peninsula all coastal areas have eaten fish. So does the whole north east, a very large part of the northern belt, all of the south and east,” says Chandra, “It’s not only the Muslim or Christian influence that created a non-vegetarian food culture. It has always been around — beef included.”

Veganism is hard to sell in a society where large segments of the population can now finally afford to indulge their appetite for cuisines that were once considered luxuries reserved for the rich – be it a steak , paneer makhani, or just plain eating out. Besides, in India, food is not just aspirational, but also political. As the recent Beef Festival in Osmania University revealed, debates over diet can raise incendiary issues of caste and religion.

And the anti-cruelty argument which resonates in the West can often fall on deaf ears in India. “We are used to seeing hens in cages, goats tied outside butcher shops and cows limping on the road. This has impacted our sensitivity to animal suffering in a lot of ways,” says Shetty. In her experience, vegetarians may be against killing animals for food, but can be just as resistant when asked to recognise the cruel treatment of dairy animals. More striking is the fact that while vegans have been increasingly in the news as the new trendy lifestyle, almost none of the media stories detail the actual farming practices that spur their decisions.

Whether we acknowledge it or not, spiralling consumption has promoted the spread of inhumane meat and dairy farming practices. A recent Humane Society International report notes that 140 to 200 million egg-laying hens in India “are confined to barren, wire battery cages so restrictive they cannot even spread their wings. Each bird has less living space than an A4 sheet of paper… Factory farms that confine more than 50,000 birds within a single shed are increasingly common in the country.”

And whatever one’s opinion on PETA, the evidence revealed by their undercover sting at mega-dairy farms – beaten, bloodied cows, buffaloes standing in their feces, starving, chained calves — is damning, perhaps more so in the land of the holy cow.

That said, the nascent vegan movement does indicate an increased sensitivity to animal cruelty. And if we won’t respond to appeals to our conscience, vegan activists hope that events like the Graze demo will tap into our vanity. “A big hospitality business being proactive about it, is a sign of acceptance in the mainstream,” says Shetty, “And the very fact that Taj was the first to introduce vegan food as a permanent feature in their restaurant, could put cruelty-free food in the aspirational bracket.”

In new India, aspiration is indeed the ultimate marketing pitch for everything from shampoo to cashew yogurt. But in the end, a new Taj menu will do little for those calves or chickens unless we learn to eat more consciously – and eat less – every day and at every meal.

So it has, but thanks to rising incomes, ingredients that were an occasional indulgence in the past are now a daily staple. With urban middle class Indians eating out or ordering in almost every day, consumption of all animal products is spiralling ever upwards.

“With the markets opening up, India has seen a massive rise in consumption. As with most countries, with prosperity comes an upward swing toward animal protein heavy diets,” says FIAPO’s (Federation of Indian Animal Protection Organizations) Himani Shetty, “Even vegetarians are consuming huge amounts of dairy products. More cream, cheese and butter has become the mantra.” When it comes to eating out, vegan options are at best minimal today. Even vegan tourists from the West have to resign themselves to breaking the no-dairy rule thanks to the ever-ubiquitous ghee.

The irony here is that ghar ka khana in most middle class households is often vegetarian, even vegan. “Indians have always had access to great fresh veggies and grains that were cooked at home,” points out Chandra, “But to go out to a restaurant and eat, say cauliflower or beetroot is just not cool. That’s what they had with daal the night before.”

Veganism is hard to sell in a society where large segments of the population can now finally afford to indulge their appetite for cuisines that were once considered luxuries reserved for the rich – be it a steak , paneer makhani, or just plain eating out. Besides, in India, food is not just aspirational, but also political. As the recent Beef Festival in Osmania University revealed, debates over diet can raise incendiary issues of caste and religion.

And the anti-cruelty argument which resonates in the West can often fall on deaf ears in India. “We are used to seeing hens in cages, goats tied outside butcher shops and cows limping on the road. This has impacted our sensitivity to animal suffering in a lot of ways,” says Shetty. In her experience, vegetarians may be against killing animals for food, but can be just as resistant when asked to recognise the cruel treatment of dairy animals. More striking is the fact that while vegans have been increasingly in the news as the new trendy lifestyle, almost none of the media stories detail the actual farming practices that spur their decisions.

Whether we acknowledge it or not, spiralling consumption has promoted the spread of inhumane meat and dairy farming practices. A recent Humane Society International report notes that 140 to 200 million egg-laying hens in India “are confined to barren, wire battery cages so restrictive they cannot even spread their wings. Each bird has less living space than an A4 sheet of paper… Factory farms that confine more than 50,000 birds within a single shed are increasingly common in the country.”

And whatever one’s opinion on PETA, the evidence revealed by their undercover sting at mega-dairy farms – beaten, bloodied cows, buffaloes standing in their feces, starving, chained calves — is damning, perhaps more so in the land of the holy cow.

That said, the nascent vegan movement does indicate an increased sensitivity to animal cruelty. And if we won’t respond to appeals to our conscience, vegan activists hope that events like the Graze demo will tap into our vanity. “A big hospitality business being proactive about it, is a sign of acceptance in the mainstream,” says Shetty, “And the very fact that Taj was the first to introduce vegan food as a permanent feature in their restaurant, could put cruelty-free food in the aspirational bracket.”

In new India, aspiration is indeed the ultimate marketing pitch for everything from shampoo to cashew yogurt. But in the end, a new Taj menu will do little for those calves or chickens unless we learn to eat more consciously – and eat less – every day and at every meal.

http://www.firstpost.com/living/the-vegan-question-is-there-a-cure-for-our-meat-and-dairy-addiction-306402.html/2 

Use pictures to warn meat-eaters: Peta

Prior to the occasion of World Health Day, which falls on April 7, the People for Ethical Treatment of Animals (Peta) has urged the Central government to introduce pictorial health warnings on the meat, poultry and other animal products.

Some of these posters include, Eating meat can cause heart disease, strokes, diabetes and cancer (with the picture of a man pressing his hands against the chest for relief from pain), Meat consumption may cause premature death (picture showing a patient wearing an oxygen mask), Drinking cow’s milk may cause juvenile diabetes (a girl having diabetic complications), and Egg consumption can cause heart disease (picture of the heart exposed).

Peta India staff nutritionist Bhuvaneshwari Gupta sent a letter to Union health and family welfare minister Ghulam Nabi Azad, urging the ministry to use graphic health warnings like those used on packs of cigarettes. Sample labels with a stark, but compelling, message about the alleged health dangers of meat consumption were sent to the health ministry for consideration.

“Meat, egg and dairy diets are linked to needlessly early deaths,” Ms Gupta alleged. “A mountain of studies links the consumption of animal products to India’s leading killers, including heart diseases, cancer, diabetes, stroke and obesity, Ms Gupta claimed.

The World Health Day would be the perfect time for the ministry of health and family welfare to encourage citizens to go vegan to live longer and healthier lives, said Bhuvaneshwari Gupta.

Featured: This year’s 10 hottest food fads

 From food allergy conscious menus to healthy children's meals to culinary cocktails with fresh ingredients, restaurants are undergoing a paradigm shift in the way they Supriya Kutty gives you a heads-up on the top 10 food trends that are likely to make eating out an experience worth relishing even more

1. More wine please
Despite the giddily high excise duties that wines attract, wine drinking continues to surge upwards. According to the "Indian Wine Industry Forecast 2012", wine drinking in India is expected to grow by 25-30 per cent annually. The not-so-sporadic sprouting of wine-tasting clubs, societies and tasting workshops and the easy access to Indian and world wines are all reasons why we should raise a toast to this happy trend.

2. Cooking global, buying local
A National Restaurant Association survey estimates that more and more chefs will source produce locally instead of importing them this year. This idea is likely to gain wider acceptance as more and more high quality produce used for all types of global cuisines becomes locally available, cutting huge shipping costs and giving a big fillip to the freshness factor.

3. Modern Indian
Last year's saga of new age Indian will continue to excite food lovers with its innovations, small and light portions and sophistication. The foundation of this movement laid by the likes of Vineet Bhatia's Ziya, Hemant Oberoi's Varq, Manish Mehrotra's Indian Accent and Marut Sikka's Kainoosh, will be strengthened as customers delight in the fine compositions of India's growing tribe of maverick chefs.

4. Healthy menus, no kidding
Health-conscious menus for kids have already taken seed in India with parents becoming more aware of child obesity and the nutritional needs of their children. Movenpick Hotels and Resorts set the ball rolling this year by creating the 'Power Bites' brand of menus featuring healthy but attractive dishes for children. Low in sodium and sans saturated fats, these delicacies incorporate plenty of fruits and veggies.

5. Vegetarian and loving it
As people adopt healthier lifestyles and become aware of their bodies, vegetarianism and veganism are proving to be more than passing fancies. Moving beyond the ubiquitous matar paneers, menus today are exploring new frontiers of vegetarian produce with intriguing vegetarian items like almond pea tikki, mushroom khichdi, saffron upma, beetroot curry.

6. Technology talk
Restaurants like Koh at The InterContinental, Escobar and Royal China in Mumbai and Setz and FU-Better than China in Delhi were the pioneers who sought to talk tech to their clientele. iPad menus with luscious pictures and sexed up descriptions of dishes are becoming more popular with time. Even online home delivery services and websites that promise gourmet fare are mushrooming all across major Indian cities.

7. Cocktails from the barrels
Tipplers are welcoming the all new barrel-aged cocktails where vodka, rum, sherry, whisky or even port wine is used as the base flavoured with a variety of liqueurs and other ingredients and aged in barrels. These cask-aged cocktails are wonderfully versatile and every mixologist and bartender can create their own in-house barrel-aged specialty spirit.

8. Deli delights
The concept of delicatessen cum cafes is proving to be a big hit with customers. Delis are enticing foodies with their own preserves, spreads, dips, cold cuts, flavoured butters, whole grain baked goods and more which are infinitely more interesting than mass produced branded fare. Most delis run cafes serving gourmet sandwiches, pies and salads, that appeal to all age groups and are all-occasion dining places.

9. Health first
Healthy, MSG-free, preservative-free, organic, low-fat... these terms are being increasingly seen on food packaging. Iron-enriched breakfast cereals, fruit-packed low-fat yoghurt and multigrain biscuits are just the beginning with companies realising the changing trend. In the coming months, many companies are slated to launch products that will capture the imagination of the new, healthy snacker.

10. The great Indian experiment
The Indian food scene is a vast, rapidly evolving food lab ripe for new flavours, unions of European and Asian cuisines, innovations, inventions et al. Possibly the biggest trend in the larger picture will be about expatriate chefs bringing their skills to this new frontier, fusions of techniques and unlikely ingredients and flavours, presenting staggering food choices like we never had before. 

 

http://buzz.femina.in/featured/a-dose-of-dramaWhen:09:57:44Z 

Supply up, demand down?

http://www.indianexpress.com/news/supply-up-demand-down/827941/1 

There's a lot of vegan gyaan on the Internet. Some of them are calls of distress. Some are tales of surprise. And some more claim that veganism in India is a difficult bid. 'Vegan' originated from the word 'vegetarian' and is widely understood as a stricter version of vegetarianism. Its practitioners consume no animal food or dairy products. Many Puneri eateries have brushed up their menus to provide for the miniscule group of vegans in the city. 

The traditional thali, costing Rs 70, at Asha Dining Hall on Apte road is a vegan delight. Minus the curd and buttermilk, and the ghee on the hot fulkas of course! At the cash counter, owner Prakash Kina doesn't register the request for a 'vegan' thali , but obliges you when asked to keep the diary products out. "It’s not too difficult,” he says. "We anyway only offer curd or buttermilk with the menu, which can be removed, on request."

The city has many places like Asha Dining Hall on offer. But the principle of veganism continues to evade the understanding of most eateries in the city. At Aromas on FC road, chef Tejas Vilankar explains the reason for the lesser-known concept. "It’s easy to give any dish on the menu a vegan twist, but such requests are quite rare. That is one reason why most places would not even know what a vegan diet is all about." At Aromas, he promises you a spiced up vegan dish from the Italian menu. Same for Dario’s situated on Lane 1, Koregaon Park. Owner Dario Dezio instantly understands a request for a vegan version. But even here, not many ask for it.

Then there are some who have tried to inculcate certain ideas of veganism in their menu cards. At the Cofee Café Day, the Vegan Shake comes with an interesting description - "Milk not your thing? This refreshing cold coffee on ice tastes smooth and creamy without milk. No one misses out on the fun!" Priced at Rs 76, the Vegan Shake is actually espresso coffee served chilled. Similarly, the Sorbetto at Ti Amo is a resplendent delight. The Musk Melon flavour that is available all through the year at Rs 70 fulfills the vegan’s need for yummy desserts.

Vegans have also given impetus to a whole new range of food products – right from packaged soya, tofu to exotic veggies. But this, according to 19-year-old Zuri Camille de Souza, is precisily the reason she quit being a vegan. "The market of imported vegan products have diluted the idea of veganism. I started it as a way to show my environmental concerns, but had to quit later," says De Souza, who had no problems in being a vegan as her hostel in Pune catered to that food alternative. "After I finished school, I felt out of place at the dining table," says De Souza. "I realised that I was practising something which was a part of the viscous circle of consumerism and market." But being a vegan creates a demand for a whole new set of products like soy milk to make up for the lost protein. "Packaged soy milk has more carbon foot-prints than any other non-vegan food, so it is pointless."

Shantaram Kane, the author of Diet and Lifestyle: Health in the 21st Century, does not reject veganism on ideological grounds, but on arithmetical grounds. "One gram of protein is required for every one kilogram of body weight. I wonder about their protein intake given the fact that they do not consume milk products." 

My take

Vegan articles in Indian newspapers bring a smile on every vegan and animal rights activist’s face. But more often than not, the articles give a somewhat negative take on veganism. This particular article lists food joints in Pune which include or can arrange for a vegan meal/snack which is helpful.

It also highlights the experience of a 19-year-old Zuri Camille de Souza who turned vegan due to environmental concerns but quit later because vegan packaged food products have more carbon footprints. I would say this is a result of limited knowledge. Soy is not the only source of plant based protein. There are many Indian vegan sources of plant based foods which can fulfill the daily protein requirement of human body. A list of these foods is produced below to prove the point. (I have also listed some sources which are readily available in certain parts of Europe and USA for the benefit of varied readers).

"One gram of protein is required for every one kilogram of body weight. I wonder about their protein intake given the fact that they do not consume milk products." This quote of Shantaram Kane comes as a shock to me since he is the author of Diet and Lifestyle: Health in the 21st Century. But on second thought, many nutritionists are not aware of the wide array of plant based protein foods. I have listed few of plant based foods with amount of protein content. This list is an output of my brief research. I am sure there are many more sources. A combination of these can be used in different meals to meet the daily requirement of protein.

The RDA recommends that we take in 0.8 grams of protein for every kilogram that we weigh.
Protein content of few plant based foods:

100g chickpea (chana)-17.1g
100g spilt chickpea (chana dal)-20.8g
100g chickpea with brown skin (kala chana)-22.5g
100g black gram (urad dal whole)-24g
100g mung beans (moong dal)- 24g
100g kidney beans (rajmah)-22.9g
One cup lima beans (sem phali) - 14.66g
One cup dried spirulina- 64.37g
One cup French beans- 12.48g
100g rye- 10.34g
100g oats- 16.89g
100 g Soy Beans- 35.22g
100g finger millet (ragi) - 7.7g
One cup boiled peas - 8.58g
One ounce cashew nuts- 5.17 grams
One ounce peanuts- 6.71 g
One ounce pumpkin seeds- 8.46g
One sunflower seed kernels- 5.48 g
100g durum wheat -13.68 g
100g hard red wheat-15.40 g
100g hard white wheat- 11.31g
100 grams of buckwheat- 13.25 grams

India is the highest producer of millets. The protein content in millet is very close to that of wheat; both provide about 11% protein by weight. 

There is an urgent need to make nutritionists, journalists, etc aware of the wide range of plant based food which can easily meet the nutritional requirements of the human body. In such articles the focus should be on creating awareness on wholesome vegan foods.  

Source:http://www.healthalternatives2000.com/nut-seed-nutrition-chart.html
http://vegweightlossdiets.com/good-diet/ragi-nutrition/
http://en.wikipedia.org/wiki/Millet#Nutrition 
http://www.dietnut.in/NVF-2.html